Ironman 3-day per week split

Monday: Chest, Back, Abs
Wednesday: Legs
Friday: Delts, Arms

For the exercises see:
Hit Your Muscles from All Angles with Ironman Positions of Flexion

Try the Ironman Position of Flexion 4x Downward Progression Pyramid Workout for Big Biceps

Source:
The Ultimate Super-Size Crash Course

Testosterone Therapy - Royal Men's Medical Center

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